By Sam Allard
See the issue: September 2007

Michelle Martin, University of Alabama’s softball strength coach, ensures that her players execute proper squatting technique by requiring them to relearn lifting fundamentals each year during pre-season.

Michelle Martin, University of Alabama’s softball strength coach, ensures that her players execute proper squatting technique by requiring them to relearn lifting fundamentals each year during pre-season. She won’t even let them use a bar until their form is flawless. “I’ll put a jump rope on their backs instead,” she says.

To increase her players’ range of motion—something else Martin emphasizes with the squat—she has them touch their hamstrings to their calves.

Martin is so focused on form and range because female athletes have a natural tendency to collapse their knees inward. And if your knees aren’t aligned and your ankles aren’t set, you can seriously weaken or injure those joints. “Collapsing your knees puts a lot of pressure on the ACL and starts weakening the joint,” Martin explains. “If you can strengthen your quads by doing the squats correctly, then when you’re out on the field, your legs will be able to control the movement.”  

Martin’s keys for proper squatting technique include:
•    Aligning your knees straight ahead
•    Lower straight down as you squat; don’t lean forward or let your knees collapse
•    Don’t let your knees wobble back and forth; keep them steady
•    Keep your weight back on your heels. Never rock on your toes, because it puts pressure on your knees.

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